Muscle and Strength Training Pyramid Level 3 Progression (with VIF clarification)

[@bobjenkins4925]

'Don't just take my word for it because I'm Eric Helms!' That's easier said than done, based Helms.

[@BAILEYHULLFC]

The amount of time, effort and thought that you put into these videos is amazing. The fact you put aside 45 minutes to do a youtube video for absolutely nothing in return other than the satisfaction that people have benefited from this is why you're the fucking man, Eric!

[@kingcamilo]

you know how much longer it takes to record and edit? eric is for the people

[@86Dynamix]

Hands down the best and most complete video about programming, or training in general for that matter, I have watched. I already knew the very most of what you talked about, but it reassures me to hear it from you. You sir, are a boss. Question: what would be an effective way to find one's optimal volume in a week?

[@JKL619JKL]

In for the question

[@Team3DMJ]

***** I would start with the low end of my recs, and see if you progress, then go with the flow chart approach :) then you have plenty of room to build over time IF you plateau

[@charly40fication]

thanks for answering that guys! Really hyped for my next training cycle :)

[@tubenunofabio]

The quality of this and the nutritional pyramid series is really awsome. We are in 2015 and I keep seeing so many people with a mediocre knowledge about training and nutrition. Surely it is not by lack of free and available information. Thank you a lot for the time and effort you have put into this.

[@Postermaestro]

This is pure gold. For the longest time I was confused (and mislead by the broscience, fuck I was gullible) about how to progress once I couldn't simply add weight to the bar each and every session. Combining this with too much endurance work just made progress excruciatingly slow. Thanks for these video series about strength training and nutrition. Definitely sharing this with anyone who wants to pursue bodybuilding or fitness in general.

[@Pcron7]

These Pyramid series videos should be a staple for those interested in fitness. Thank you Sir.

[@waalex11]

Man, I wish I was this smart. Makes it tough with ADHD, but fortunately I can learn from others like you and take my time to master it to my memory of comprehension.

[@Magic_beans_]

Dr. Layne Norton (@biolayne) has talked about his struggles with ADHD. It definitely requires you to work harder and longer than the next guy, but you can still get there.

[@thefreshguriza]

Thank you a lot for the free information! I appreciate it a lot!

[@hiflyfitness]

"Thou shall not kill. Thou shall perform 40-70 reps per workout"- lol dying

[@danielfcollier]

Old, but gold!

[@gabrielcuello8137]

This video was by far the missing link to all that I have read and learned. Thanks Eric!!

[@astarpery6260]

You should SO put both the strength and the nutritional pyramid together on a DVD when this one is complete. I know with it being free on here, it may not have a ton of potential for sales, but just make a few for those who want it? wouldbuy/10

[@Jackdonaldson99]

Progression begins @ 15:40

[@DeegTobias]

nothing short of amazing! all the information one could ask for presented in a well-balanced, critical and reflected manner. Many thanks and huge respect for putting this out!

[@tdreamgmail]

Complete eye opener in terms of progression. Thank you!

[@alisterhill5530]

I wish I found this before. Just wow this content is priceless. Between the 3dmj and barbell medicine crew I have learnt so much.

[@Tom_North]

Cheers Cap!

[@B1bLioPhil3]

Helms is the man!

[@maribethcaballero4289]

Welp, looks like we will be making some mods to my programming LOL! Eric, thanks so much for taking the time to put out such detailed and applicable information!!!

[@htnomakeup]

Giorgio A Tsoukalos because it implies going to failure which is not okay on compound lifts and doesn't work. I guarantee that if you go all out once the set would look like 8 6 5 no matter how hard you go, failure and volume do not mix too well on compound lifts.That's why it is a better strategy when it comes to accessory movements, you just put in the work and the nut busting is kept to a minimum. Also failure on 15 rep sets is not exactly the same as failure on 1 rep max or higher intensity reps in general (1-6).

[@turnippatrol4607]

ScienceMofo In my experience working with high reps leads to larger performance decreases on the following sets. For example, a tough 15-rep set will probably end up being a 12 rep set on the following set, whether you push to concentric failure or not (assuming you keep the weight the same). You could change your rep goals from 3 straight sets of 15 to something like 3x15, 12, 10 with the same weight, and adding weight once you hit those rep numbers. With lower reps in the 1-6 range I would agree that going to failure is a big mistake for maximizing volume, since your reps will drop off much more significantly in the subsequent sets.

[@Dr.MikeGranato]

Unfortunately in a video it's hard to hit every single possible point and explain them simply so I think you missed one or two importation points - that being said GOD DAMN are you a great teacher! Knowledgeable, fluent with words, great explanations etc. I always enjoy your video man. Very impressed

[@lucadellasciucca967]

u missed to mention the points he missed!

[@VincentLegent]

Just found your channel thanks to Jeff Nippard, excellent content!

[@alexhughes7085]

I found his thanks to Matt Ogus

[@jasonjohnson5898]

This is a great video full of useful information. I'm watching this after I read you're new book which is great too.

[@waalex11]

Not surprised, but I'm fully sold on this. I'm definitely buying this book.

[@VargJonas]

All of this is invaluable information, Thank you for sharing it Eric!!

[@KevinBocky1]

Thank you Mr Helms, always great Quality content from you and 3dmj

[@mauricezenarosa4417]

awesome f*ckn series, I now have to re-think my approach :D. Learning ALOT, re-watching and taking notes. This will keep me busy on my vacation -_-

[@benjaminnygrenlohndorf976]

"Chins, or lat pull downs if you're too fat to do them". That's some raw truth!

[@destro1989]

Brilliant video. Thank you 3DMJ. Such a great source of information and inspiration.

[@Golfwang2o5]

This is f**kin amazing work. Hands down THE best video I saw on this topic. Did you ever ran a "6 days upper/lower"-split? how was your progress on the big 3's in this phase ? Greets from Germany

[@eukleidesk6759]

Excellent video Eric. Thank you.

[@marc-andredouville9367]

A masterpiece once again.

[@100marcoch]

Thank you Eric "the wisdom" Helms, :) this is so helpful, greetings from south america!

[@stannikolov]

Amazing videos, Eric!

[@deiniou]

Who are you??? where have you been all this time!!!!!!!!! new personal Jesus.

[@harryzed9090]

Great stuff Eric, however i've got a question, hope somebody can help me. For more intermediate lifters you suggest to track (and increase) your 1RM so that your volume increases over time. Makes sense. But HOW exactly do you get stronger on your 1RM or AMRAP? You explained it nice with the isolation exercises but what is according to you the best way to increase your strength on the compound exercises?

[@supermashriq]

Fantastic.

[@autoanorak]

Any anecdotal, empirical, or scientific evidence supporting the use of double progression for compound movements, instead of linear progression? I've been using a double progression for my compound lifts for a while now, mostly because I find it much easier to work with. So, I'm increasing the reps each session until I get to the top of the rep range, and then upping the weight and thus dropping down to the bottom of the rep range, and working back up to the top of the rep range. I hit about an RPE 8 on the first few sets and then an RPE 9-9.5 on the last set, all pretty standard for double progression. Let me know what you think

[@WrathfulM2]

Let's say you do the Sample Hypertrophy routine. It says Squats or DL on Lower Day 2. This means you will squat once every two weeks? Don't you think that is too rarely to make progress at all? Especially if you will Deload every 4 weeks. Example for Squats: Week 1 100 6 6 6 Week 2 No Squats Week 3 105 5 5 5 Week 4 Deload Week but again No Squats Actually I like the idea of Deload in Week 4, but when doing a exercise only every 2 weeks this doesn't seem to work at all. Any solution to this? I would like to keep the programming as "simple" as possible

[@threethrushes]

mwiemaik Didn't he say that body-parts should be done x2-3 a week with 40-70 reps per session. Deload is not absence of training.

[@noaharni9703]

mwiemaik there’s two lower days per week. One you do squats. The other deadlifts. You’re squatting and deadlifting 1x per week, not every 2 weeks

[@nevermind824]

Great video!

[@benopitz9200]

Thank you for the great content

[@itsbarrylol]

This is golden.

[@los1wochos]

great videos, really awesome work. thanks you

[@Jay_Money23]

I got 2 questions about the advanced body building program in M&S training pyramid Ebook. 1. I notice that isolation movements like biceps and triceps have you going down in reps each week in each separate mesocycle. So with the advanced program do we use linear wave loading progression say for dumbbell curls 3x12 with 30lbs then 3x11 with 35 lbs and so on, or do we just keep the weight the same on isolation movements from week to week within each mesocycle and just drop the reps? And 2. Say I Run 3 accumulation blocks in a row without testing. Do I add weight to my compound movements each mesocycle like you do in the intermediate program or do I only increase my weight when I have tested and my 1rm or amrap went up? Sorry if my questions aren't clear enough. Btw I love both of your ebooks

[@hannahchan921]

at ~ 37:30 when you say doubles and triples @ 75-85% it will be challenging to get in volume (40-70 reps) but dont worry about it for bench, and squat/DL you can get away with lower volume due to overlapping muscle groups, so would simply 10x3 for the power sessions be sufficient? (30 reps in the session instead of 40)

[@MavrovFit]

Hey,Team3DMJ,nice video :) I was just wondering...How often should I deload ? Because a lot of people reccommend every 6-8 weeks,but I deload only when I feel like I should (when my body tells me).And it's going pretty good so far :) So,what do you think ?

[@elced01]

Hi Eric, is there an ideal software that you recommend to plan your workouts, micro, meso, macro cycles and periodization and which display vol/intensity/freq for movement groups and can help track progress?

[@threethrushes]

Cyril Kartha Software? Piece of paper and a pencil.

[@carlosemanuel3253]

I've come back to this pyramid multiple times now, since I take these as it should be: Principles. Lately, nonetheless, I´ve be thinking if Progressive Overload would not be more at the base than VIF. Shouldn't it be that no matter what VIF you use, but if you can get progressive overload it would be more important ?

[@zjord108]

PLEASE ANSWER! Regarding the intermediate compound linear example, do you add 5lbs to upper body lifts every 5 weeks and 10lbs to lower body lifts? Great informative video, hope to here back soon.

[@manuelcoelho2208]

Team3DMJ Can you specify the percentages (RM) in the intermmediate scheme of linear periodization? min. 18:45 of the vlog. The "100" is it more or less 75% of ones RM?? So in this case the RM would be 133.333.... Am i not going to fuck the programm/progress in the compounds if i also try to progress in the acessories? Great Pyramid by the way!

[@johnbuchanan4652]

excellent video.

[@jeangove01]

When you say reps per body part, are you understanding something as specific as shoulders say? Which would be hit by both lateral raises and lateral pulldowns and bench press for example? Or would all those exercise count separately? Or do you mean body part in a generic sense like arms, say?

[@priscillabahaw5673]

Does the types of exercises, progression suggestions differ for women?

[@fitnessmmaplaylists3548]

For example if we do double progression for compounds the increase in weight would be in the 7th week aswell?

[@ndnrb_]

Couldn't I use the intermediate isolation progression scheme for compound movements too?

[@willywallybangbang]

I know that the core is worked during compound movements. Do you think a hypertrophy routine should include isolation work for the abs and erector spinae?

[@matthew-tq7fj]

Love this guy

[@lucadellasciucca967]

i don t understand why u wouldn t do the hypertrophy last so u can focus on the more technical stuff (strenght then power) and then give all that u have left in the hypertrophy session. Pls somebody has any kind of answer?

[@boxerfencer]

Whatś the difference between a proper taper and a deload, other than conceptually one being for competitive power lifting and the other being for bodybuilding or general resistance training?

[@kennysabarese]

For the intermediate isolation progression, did the week 1 reps just come from AMRAP? To failure?

[@Ayobash21]

how often should one deload if not experiencing fatigue? keep increasing volume until you must deload?

[@mjaynz]

Eric what would I do in the compound intermediate progression if say I only managed 7,6,6 on my second set? Would you stick with 7’s for set 3?

[@danielangst7948]

brilliant guys!

[@TheRomgiel]

First off all thank You for sharing your knowledge here. I'M wondering if the 3 days a week training will work here?

[@blue0eyes0knight]

back on the Monday and deadlift on the Tuesday? is there not a case for inadequate recovery?

[@abdullahalmosalami2801]

Eric. What do you think of complete rest in the taper week? 1 week of no lifting. No looking at weights.

[@robert50173]

I like Steve Shaw's - Rep Goal System. It is far simpler and effective.

[@ElPoL4k4N]

Ok,let's say i go into my squat session and i'm not feeling good so i go lighter on weigjt. Should i do set after set untill i at least reach last sessions volume with that lower weight?

[@aguyfish1]

thanks for sharing !!!!

[@imenekrs2584]

THANK YOU SO MUCH U R THE BEST

[@Miguelito123489]

how do u use linear periodization if i want to use 3-6 reps? What percentage of 1rm and sets should i do

[@supimsatan]

How does a advanced progresion scheme looks like?

[@dannydoan3142]

Would you recommend switching Tuesday and Fridays every week? My critical thinking says, "I should."

[@eltabulatore3125]

So helpful

[@banchyy09]

Can you please cover prilepin's chart and how to use percentages optimally?! I know 3dmj advocates the RPE scale which works great but I've noticed that even on some days where I perceive my ability to lift is worse, I actually end up doing better. I'd love to know how to actually write a program using percentages and the above progression ideas.

[@banchyy09]

Luke Banchy Also I know Dave Tate and Louis have modified it slightly to what they believe are more optimal ranges, and I don't understand why.

[@David-cy1tj]

Why no exercise for Rear Delt?

[@ANABOLSCHRANK]

I am dieting and i am doing too much volume (90 sets per session per bodypart, 3x week). Could i decrease my volume without loosing some gainz?

[@Team3DMJ]

Sydney Böhm yes, but remember, 40-70 2-3x/week isn't the ONLY acceptable range, it's a good place to start for beginners through intermediates but advanced lifters may need more...you might not (especially while dieting) but to be clear, that's not the magic range

[@ThePhilipp96]

Can i use the progression scheme for intermediates on compounds also for 3x5 instead of 3x6-8 like: 100x5,5,5 105x4,4,4 110x3,3,3 100x3,3 105x5,5,5 Or is that to high intensity for that Kind of progression?

[@ryantreadaway4480]

Is there a way to see the full texts for free?

[@puppylovesrabbit]

Anyone know a solid hypertrophy based program out there based on the principles Erick mentioned in his video? Thanks!

[@Ezrocker000]

lebron dre In 4 this!

[@purescum9002]

He literally goes over one in this video

[@ellogovner69]

lebron dre The M.A.X. Muscle Plan by Dr. Brad Schoenfeld. Awesome book.

[@boxerfencer]

Is it 40-70 reps per session? I've heard 30-60 reps referenced to the same meta-analysis, in an article Haycock wrote for some bodybuilding magazine. Yeah, a BB magazine, but Haycock is a college prof.

[@Physionic]

In the video he mentioned he moved the range up by 10.

[@soez_strg6166]

Is there any advantage in actually hitting 1 RM's over just tracking the 1RM via calculated maxes from AMRAP sets?

[@Team3DMJ]

Fer 813 Specificity if your goal is to increase your 1RM

[@willywallybangbang]

In the sample hypertrophy routine, how come there is not a 4-6 rep range exercise for back?

[@lucadellasciucca967]

wondering thesamebut i assumehe just wrote that pritty quickly and missed some details like this one

[@reynunez4997]

Team3DMJ, I just started adding my total reps per day for each muscle group and for some muscle groups such as back, chest, and legs I sometimes perform over 200-300 reps per week for each of those groups. Is that way over the top? Should I cut volume down a bit? Recommendations or Suggestions?

[@tomealvespt7506]

+Rey Nunez Try lower volume and see how you feel. I was/am doing too much volume too - changing it now and see how I adapt to it. Good luck

[@danielaldred8394]

Any1 know when the next vid is out?

[@3fox382]

I understand that there is no magic program that you can prescribe but how would i utilize these ideas when my goal is to slim down? Note i'm not cutting from a bulking phase.

[@Team3DMJ]

Programming recommendations are not really affected by bodyweight goals. For nutritional strategies on losing fat, check out the Nutrition Pyramid playlist on our channel. :)

[@Larrypint]

what is aclesunce?

[@allakki]

Team3DMJ what is your opinion on training beginners at highreps 8-12reps or higher for them to learn proper motor patterns or can rank beginners directly jump to a 5x5 program?

[@Team3DMJ]

akshay soni either is fine, and neither needs to be taken to failure, 5x5 with your 6-8RM is something a beginner will do just fine with normally

[@Merknilash]

+Team3DMJ what do you recommend as far as your % of 1RM? The reason I ask is I have days that look like 3 sets of bench, 3 sets of curls, 3 sets of extensions, and then 2 other exercises mixed in (rows, inclined chest, whatever that i haven't done that week) but at 80%+ of 1RM that drains me and takes 2 hours just to get those 5 things done.

[@Alaa-ft4is]

In my gym, there's no barbell more than 60lbs. How can I increase my progression in this case? Please help me!

[@chilah9]

find a new gym

[@Alaa-ft4is]

chilah9 I train at my university gym (can't train in other gym outside the university) There are some good machines but I like to challenge my self with free weights!

[@chilah9]

you could try working with the tempo to make it harder for example 4 second concentric :)

[@raufsezer3238]

Is it really necessary to 'deload' or give yourself a break on the 4th week? thats 25% of the workouts that you aren't really pushing your muscles , thus maybe not stimulating them to grow as much? Wouldn't you progress more if you took a break every 8th week or maybe even every 12th week?

[@bigbobabc123]

Try it and see how it works for you, more advanced people usually need more frequent reloads

[@bigbobabc123]

Deloads

[@JackT9811]

Both would work, but I do agree that a reload every 8th is a better idea but it depends on how advanced you are. More advanced lifters generally deload more frequently (4th weeks) whereas intermediate deload less (around 8 weeks maybe) because they are less able to generate fatigue

[@threethrushes]

Perfect Blue Depends on your physiological response to fatigue.

[@bikerboy72]

Wait so on the sample strength program would you squat 5x5 and deadlift 5x3 every week or would you alternate them like squat 5x5 one week then squat 5x3 the next week?

[@TonyDo]

First

[@bionic1ight]

I'm Eric Helms b*tch!(Rick James voice)

[@xyirx]

6:20 That awkwardness. lol

[@BAILEYHULLFC]

Oh and great video (obviously) lol

[@Masterdesstruct]

I wonder if he still supports this lol

[@Oracol]

Love the info Eric Helms puts out, BUT, sometimes I feel like I need a degree just to understand WTF he's talking about exactly. Definitely not for the average gym bro. Your entire life has to revolve around this to fully grasp his concepts. Wish he'd do 'watered down' basics videos for us without an IQ of 180.

[@nathanaelcanesa]

Philosopherous hahaa true man :)